9/12-9/24
Highest mileage week to date! I felt pretty good all week and since we didn't have a race, the team was able to get 3 solid workouts plus lifting in.
(9/12) 10 miles at 7:35 pace. Longest run since the summer, it was nice to be able to get in a long run in again and I felt pretty good...it's starting to feel like fall.
(9/13) Easy recovery run with the girls team on hills.
(9/14) Today was our threshold workout day. We ran to Dennison park and I ended up doing 5 continuous miles at threshold pace (30:06) I felt very smooth and strong which is encouraging. After thresholds we met in the weight room and did a lower body lifting workout.
(9/15) Today we went on a nice and easy recovery run followed by 8 rolling 200s on grass. The pace of the 200s was mile effort, I felt a little sore from Tuesday's lift but that's all. Total mileage today was just over 6.
(9/16) Today the team went for an easy run followed by stretching. I only went for 4 miles because tomorrow is going to be a tough workout and I'm going to run far on Sunday with the Providence team.
(9/17) Today was the annual 5 by 5 at 5 workout. The top girls and boys met up at the school at 5:00am and did a mile interval workout on the track at goal race pace for a race coming up. I did 5 reps at 5:22,5:22,5:25 and 5:15. I didn't feel as good as I wanted to but fortunately I was able to get my fastest rep under 5:20.
(9/18) 10mi at just over 7min pace, I was on an official visit in Providence so I went on an early morning run with the team before going to watch the USATF 5k championships which was awesome.
Quality week with two races. My legs were feeling pretty tired towards the middle of the week but I was able to bounce back and feel great at the pre-states meet where I was able to hit a new PR of 17:26! Overall, a solid week of training.
(9/19) Today was my final day at PC and I went for an easy 5 in the morning, followed by 800m of strides since I have a race/workout tomorrow.
(9/20) Today Corning had a race in Elmira. The plan was for Corning's top 5 to stick with the top pack and then kick with about 1000m to go, it ended up being a threshold effort race for me, but Corning won and the team looked good which was exciting! After the race I did a fartlek workout with 10x1 minute pick ups at race pace.
(9/21) Today we had an easy hill run and I went for 8.6, the team ran up to the top of Sunset drive which is always a nice run.
(9/22) Swim day! I did an easy 6 miler before hopping in the pool, in the pool we did 50 widths followed by core and a team ice bath.
(9/23) Nice pre-meet run with Emily. We went for just under 4 miles and then came back to the school and did 800m of strides on the grass by the high school.
(9/24) Today was the pre-state meet at Chenango Valley. My goal for the race was to run around 17:45 but I ended up breaking my own course record and running a PR of 17:26! I'm psyched to start off the XC season with such a great race and to pick up right where I left off last XC season. Team wise we did great. Getting 2nd to a 2015 NXN qualifier is a good confidence booster since Corning has been training very hard and it's only September!
Total Weekly mileage: 46.47
Watch the pre-state meet race below:
